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So I'm retiring at the end of the year, and I'm now over 40. I'm looking for ideas to keep fit and healthy. I'm looking at mountain climbing, kayaking, etc. I'd like to start running again without destroying my already decrepit knees. I already eat right (ish), and I walk quite a bit. But I want to improve my health, not just maintain. Any advice or ideas? Thanks!
Posted in these groups: 
Fitness
Retirement
Fitness Retirement
Posted >1 y ago
Responses: 31
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I joined the Active duty Army at 46. Never did any PT before joining. Failed my first diagnostic APFT but never failed a real APFT. Not yet. I'm 50 now and after passing yesterday's APFT, I realize I must be stupid . This is a young man's game. What the hell was I thinking? Then I remembered my mission. God callled me late in life to join and take care of Soldiers. And to improve my health and fitness. So that is why I am in this wackiness till I turn 62 or till the Army says, "Go home Chaplain, before you hurt yourself. Thanks for playing."
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1LT Richard C.
It was my intention to go back in as a Chaplain...but at 45 I figured that was no longer an option. Thanks for sharing your story.
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CH (MAJ) William Beaver
Well, I was reminded ever so kindly today that 'top blocks ' on OERS are reserved for those who can promote to LTC and COL. So during my last 12 years before I reach 62, I may see Major (been in 4 yrs) but never see LTC. No more senior schooling offers either, because of age. Yeah, that sure made my day today.
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Cycling is always good. Low impact, and the intensity level of cardio is purely up to you. I teach indoor cycling classes, and they get pretty intense.
Just food for though. But kudos on the aspirations, SFC.
Just food for though. But kudos on the aspirations, SFC.
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I am 47 and have another year and some change before I hang up the uniform. It is definitely harder to keep the "love handles" under control once you pass the big four O. I am currently deployed and have the time to maintain a pretty good P.T. program. In November I weighed about 217 and was sitting around 22% BF, now I am sitting at 199 and about 15% BF.
I do a three day split weight regimen - Legs/Back and Biceps/Chest and Triceps/Rest
I do cardio six days a week, four days I run three miles the other two days I jump rope for 25-30 minutes..Run/Rope/Run/Rest/Run/Rope/Run/Rest.
Diet is definitely the key and easy here but not so much once I redeploy.
Breakfast - Four hardboiled eggs with fruit or oatmeal
Snack - One hardboiled egg, apple, handful of Almonds
Lunch - Protein Shake, banana
Dinner - Chicken, Beef, or Fish (not fried), and lots of salad
I only drink water, no soft drinks, juice, or energy drinks (coffee in the mornings)
I don't eat any sugar, no desserts, cookies, ice cream, candy, etc.
Very rarely eat potatoes, bread, pasta, or rice. When I do it is very small portions.
I don't have a lack of energy because of eating no "carbs", the insane amount of salad and fruit that I eat supplies me with plenty of carbohydrate energy. I don't lift really heavy, only heavy enough to do 3-4 sets of 10-12 reps. I don't run fast either 8:30-9:00 minute miles.
90 days you will drop about 20 pounds and at lest 10% BF, from there you can adjust as needed if you cannot maintain the "diet" or exercise regimen.
I feel like I felt when I was 25.
I do a three day split weight regimen - Legs/Back and Biceps/Chest and Triceps/Rest
I do cardio six days a week, four days I run three miles the other two days I jump rope for 25-30 minutes..Run/Rope/Run/Rest/Run/Rope/Run/Rest.
Diet is definitely the key and easy here but not so much once I redeploy.
Breakfast - Four hardboiled eggs with fruit or oatmeal
Snack - One hardboiled egg, apple, handful of Almonds
Lunch - Protein Shake, banana
Dinner - Chicken, Beef, or Fish (not fried), and lots of salad
I only drink water, no soft drinks, juice, or energy drinks (coffee in the mornings)
I don't eat any sugar, no desserts, cookies, ice cream, candy, etc.
Very rarely eat potatoes, bread, pasta, or rice. When I do it is very small portions.
I don't have a lack of energy because of eating no "carbs", the insane amount of salad and fruit that I eat supplies me with plenty of carbohydrate energy. I don't lift really heavy, only heavy enough to do 3-4 sets of 10-12 reps. I don't run fast either 8:30-9:00 minute miles.
90 days you will drop about 20 pounds and at lest 10% BF, from there you can adjust as needed if you cannot maintain the "diet" or exercise regimen.
I feel like I felt when I was 25.
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CSM (Join to see)
SFC (Join to see)
I don't have any "goals" this is just how I eat/exercise/live every day. Calorie intake is good, I pretty much burn everything I eat so nothing is stored. If I go out on patrol or there is an unplanned physical activity I usually just eat a CLIF bar to compensate.
I weigh myself again in a week so, we will see if I have plateaued yet. I am thinking 195 is as low as I want to go, if I drop below that I will decrease cardio or increase calories. The Army says I should weigh no more than 205, this is the first time in about 15 years that I have been under my table weight and not had to be taped. I have always been within BF standards.
I don't have any "goals" this is just how I eat/exercise/live every day. Calorie intake is good, I pretty much burn everything I eat so nothing is stored. If I go out on patrol or there is an unplanned physical activity I usually just eat a CLIF bar to compensate.
I weigh myself again in a week so, we will see if I have plateaued yet. I am thinking 195 is as low as I want to go, if I drop below that I will decrease cardio or increase calories. The Army says I should weigh no more than 205, this is the first time in about 15 years that I have been under my table weight and not had to be taped. I have always been within BF standards.
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PV2 (Join to see)
Way to go @SGM Mike Oldsen! I've lost a lot of weight myself. I do something pretty similar to you. I find myself needing to do more weight training now since I've lost so much. If you haven't heard of Ezekiel bread get and try it. It's pricey but it's sprouted grains bread. Gives you the taste of toast but no carbs. It's gluten free too and yummy.
I do salads, lean meats, fish, I do some carbs with a low glycemic index like sweet potatoes because with my sparring in Muay Thai and kickboxing sessions, I tend to burn about 2,000 calories. I'm also training to fight so some days I work out twice.
I also do the elliptical, and some running, but I haven't done as much running due to hip joint issues. I have found over the years, that allowing myself a splurge day helps keep me on track. I usually exercise on my splurge day as well.
I must be doing something right because I'm 46 and get mistaken for 36 all of the time!
I do salads, lean meats, fish, I do some carbs with a low glycemic index like sweet potatoes because with my sparring in Muay Thai and kickboxing sessions, I tend to burn about 2,000 calories. I'm also training to fight so some days I work out twice.
I also do the elliptical, and some running, but I haven't done as much running due to hip joint issues. I have found over the years, that allowing myself a splurge day helps keep me on track. I usually exercise on my splurge day as well.
I must be doing something right because I'm 46 and get mistaken for 36 all of the time!
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SSG Buddy Kemper
45+ and had to give up pavement pounding after knee surgery. Boohoo. Having to figure out the stationary bike, Elliptical runner& lap pool....anywho....here is what summer should look like:
MONTH ONE:
• Monday – 1 hour swim
• Tuesday – 1 hour cycle
• Wednesday - DAY OFF
• Thursday – 45 to 60 min. run
• Friday – 1 hour swim
• Saturday – 60 min. run
• Sunday – 2 to 3 hour cycle
MONTH TWO:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 1.5 hour cycle/1 hour run
• Friday – 1 hour swim
• Saturday – 3 to 4 hour cycle/15 min. run off the bike
• Sunday – 40 min. ocean swim/ 1.5 hour run
MONTH THREE:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/70 min. run
• Wednesday – 1 hour swim increasing distance at session
• Thursday – 2 hour cycle
• Friday – 1 hour swim
• Saturday – 4 to 5 hour cycle/20 min run off the bike
• Sunday – 45 min ocean swim/1.45 run
MONTH FOUR (If I'm still living):
• Monday – DAY OFF
• Tuesday – 2hour cycle/1 hour run
• Wednesday – 4km swim
• Thursday – 1.5 hour ride/ 1.5 hour run
• Friday – 1 hour swim
• Saturday – 6 to 7 hour ride/10 min. run off the bike
• Sunday – 45 min. ocean swim/1 hour cycle/2 hour run
BLESSINGS, YA'LL!!! Stay frosty! -Kemp
MONTH ONE:
• Monday – 1 hour swim
• Tuesday – 1 hour cycle
• Wednesday - DAY OFF
• Thursday – 45 to 60 min. run
• Friday – 1 hour swim
• Saturday – 60 min. run
• Sunday – 2 to 3 hour cycle
MONTH TWO:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 1.5 hour cycle/1 hour run
• Friday – 1 hour swim
• Saturday – 3 to 4 hour cycle/15 min. run off the bike
• Sunday – 40 min. ocean swim/ 1.5 hour run
MONTH THREE:
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/70 min. run
• Wednesday – 1 hour swim increasing distance at session
• Thursday – 2 hour cycle
• Friday – 1 hour swim
• Saturday – 4 to 5 hour cycle/20 min run off the bike
• Sunday – 45 min ocean swim/1.45 run
MONTH FOUR (If I'm still living):
• Monday – DAY OFF
• Tuesday – 2hour cycle/1 hour run
• Wednesday – 4km swim
• Thursday – 1.5 hour ride/ 1.5 hour run
• Friday – 1 hour swim
• Saturday – 6 to 7 hour ride/10 min. run off the bike
• Sunday – 45 min. ocean swim/1 hour cycle/2 hour run
BLESSINGS, YA'LL!!! Stay frosty! -Kemp
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